Asian Sesame Salad

Recipe posted in: Flex Meals & Snacks, Lunches & Dinners, Main Courses
Asian Sesame Salad with tofu

Power through your day with plant-based protein! Edamame, baked tofu and tons of crunchy veggies come together in this Asian Sesame Salad that doesn’t skimp on flavor. Complete with a homemade sesame salad dressing, it’s a vegetarian dish that even meat lovers will enjoy!

A Vegetarian Asian Sesame Salad

This Asian Sesame Salad was inspired by the popular Asian Sesame Salad with Chicken from Panera Bread. However, we made our version vegetarian and weight loss-friendly! While Panera Bread’s Asian Sesame Salad with Chicken contains 410 calories*, our perfectly portioned, plant-based option clocks in at just 275 calories.

Crisp romaine lettuce is the base of our salad, while shredded cabbage, carrots and green onions add tons of colorful crunch. Shelled edamame and chopped peanuts pump up the protein in this meatless meal. Finished with savory baked tofu and a sprinkle of sesame seeds, it’s a hearty lunch salad that’s sure to keep you satisfied.

If you thought this salad couldn’t have any more delicious flavor, we whisked together a homemade Asian Sesame Salad dressing that really takes this meal to the next level. It contains a sweet and savory combination of low sodium soy sauce, rice vinegar, honey, sesame oil, minced garlic and ground ginger.

Healthy Hacks

This salad recipe makes one serving, so you don’t have to worry about overindulging. If you’re on the Nutrisystem weight loss program, you can log this meal in your NuMi journal as two PowerFuels, two Extras and two Vegetables. That’s right, you can check off half of your four required veggie servings in one sitting!

If you’re not a fan of tofu and don’t mind losing the vegetarian status of this dish, you can easily swap in chicken or shrimp in its place. Want to add a SmartCarb to this meal? Enjoy it with a side of whole wheat pita bread, brown rice or mandarin oranges.

If you enjoyed this healthy salad, you’ll love our Ramen Noodle Asian Salad recipe! >

Looking for a healthy meal delivery service? We’re here for you! Learn more about Nutrisystem meal plans or shop our menu a la carte >

Servings: 1

Calories per Serving: 275

On Nutrisystem, Count As: 2 PowerFuels, 2 Extras and 2 Vegetables


  • 1 cup romaine lettuce, chopped
  • ½ cup cabbage, shredded
  • 2 Tbsp. carrots, shredded
  • ¼ cup edamame, shelled
  • ½ green onion, chopped
  • 3 oz. tofu, cubed
  • 1 Tbsp. peanuts, chopped
  • Sprinkle of sesame seeds, for garnish
  • Sesame Salad Dressing
  • 1 Tbsp. soy sauce, low sodium
  • 1 Tbsp. rice vinegar
  • 1 tsp. honey
  • 1 tsp. sesame oil
  • ½ tsp. minced garlic
  • ¼ tsp. ground ginger


  1. Preheat oven to 400°F. Place tofu cubes on a baking sheet.
  2. Spray tofu with olive oil cooking spray. Bake for 10-15 minutes.
  3. Whisk together the salad dressing ingredients in a small bowl
  4. In a bowl, combine the lettuce, cabbage, carrots, edamame, green onion, peanuts and baked tofu.
  5. Drizzle the dressing over the salad and toss to coat.
  6. Garnish with sesame seeds before serving.
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